CROSSFIT BRACKNELL – CrossFit

Metcon (Time)

3 rounds for time with a partner:

10 rope climbs (4.6 m)

20 burpee box jump-overs (51/61 cm)

30 overhead squats (34/52 kg)

COMPETE PROGRAMME

Strength II

Class

Midline

Snatch Balance (STRENGTH II

For load:
Snatch balance
1-1-1-1-1-1-1
– Rest 2:00-3:00 between sets.)

NOTES

Increase loading across as many sets as possible.

Take the bar out of a rack.

Begin the first set around 60-70% of your 1-rep-max overhead squat.

Metcon (Time)

MIDLINE

For time:

1:00 plank hold (high plank)

25 strict toes-to-rings

1:00 plank hold (low plank)

50 GHD hip extensions

1:00 plank hold (high plank)

25 strict toes-to-rings

1:00 plank hold (low plank)
NOTES

STIMULUS & GOALS

10:00-15:00.

No more than 2 sets on plank holds.

STRATEGY

Strict toes-to-rings | While performing this movement, focus on leaning back and pressing the rings to your toes.

GHD hip extensions | Focus on keeping your flat as you bend at the hips. Think about pulling your chest up away from the ground as your body gets closer to the ground.